Isaiah Miranda's Intense Young Athlete Workout Routine

Here is a work<br />Workout: AMRAP= As many reps as possible<br /><br />1️⃣ In and outs with foam roller 4 x AMRAP<br />2️⃣ Foam roller V-up passes 4 x AMRAP<br />3️⃣ Foam roller around the worlds 4 x AMRAP<br />4️⃣ Seated cable crunches 4 x AMRAP<br />5️⃣ Seated cable suit cases 4 x AMRAP<br />6️⃣ Seated leg lift overs 4 x AMRAP<br /><br />push workout:<br />Workout: AMRAP= As many reps as possible<br /><br />1️⃣ Db shoulder press 5 x 10-16<br />Superset 2 and 3<br />2️⃣ Cable v-bar press 4 x 12-16<br />3️⃣ Push ups 4 x amrap<br />Superset 4 and 5<br />4️⃣ Db bench press 4 x 10-12<br />5️⃣ Dips 4 x amrap<br />Superset 6 and 7<br />6️⃣ Tricep push down 4 x 12-16<br />7️⃣ Db lateral raise 4 x 12-16<br />Big superset 8,9,10<br />8️⃣ Cable rope front raise 3 x 12-16<br />9️⃣ Resistance band flies 3 x amrap<br /> Db skull crushers 3 x 12-16<br /><br />pull workout:<br />1️⃣ Barbell bent over row 5 x 8-16<br />Superset 2 and 3<br />2️⃣ Lat pull down 4 x 10-16<br />3️⃣ Parallel body weight pull ups 4 x As many reps as possible<br />Superset 4 and 5<br />4️⃣ Kneeling rope pull down 4 x 12-16<br />5️⃣ Cable rope pull over 4 x 12-16<br />Superset 6 and 7<br />6️⃣ T-bar row 4 x 10-12<br />7️⃣ Db bicep curls 4 x 12-15<br />Superset 8 and 9<br />8️⃣ Single arm cable low row 4 x 12<br />9️⃣ Barbell shrugs 4 x 12-15<br /><br />leg workout:<br />1️⃣ Plate loaded leg press 5 x 10-16 (increasing weight each set, triple drop set last one)<br />Superset 2 and 3<br />2️⃣ hax squat 4 x 10 (drop set last one)<br />3️⃣ Db RDL 4 x 10 (3 second temp down)<br />4️⃣ Db step ups 3 x 8-10 each leg<br />Big superset 5,6,7<br />5️⃣ Seated hamstring curl 3 x 20<br />6️⃣ Hip adductor 3 x 20<br />7️⃣ Hip abductor 3 x 20<br />Superset 8 and 9<br />8️⃣ machine cable leg press 4 x 10-15<br />9️⃣ Leg extensions 4 x 10-12<br /><br />full body workout:<br />1️⃣ Deadlift 5 x 8-12<br />Superset 2 and 3<br />2️⃣ Heel elevated cable front squat 4 x 12-16<br />3️⃣ Db RDL 4 x 10-12<br />Superset 4,5 and 6<br />4️⃣ Barbel squats 3 x 12-15<br />5️⃣ Reverse lat pull down 3 x 2-16<br />6️⃣ Push ups 3 x AMRAP<br />Superset 7,8 and 9<br />7️⃣ Tricep cable push down 3 x 12-15<br />8️⃣ Barbel bicep curls 3 x 10-15<br />9️⃣ Db upright row 3 x 10-15<br />